Pumpkin Spice Latte – A Healthier Version of the Starbucks Favorite

Labor Day weekend. Kids back to school. The Starbucks Pumpkin Spice Latte.

Who knew the latter would become synonymous with all things fall?

Ten years ago, Starbucks almost didn’t launch what would become their most successful seasonal beverage of all time… the Pumpkin Spice Latte. With a cult-like following, this drink, with its multiple Facebook Fan Pages, has sold more than 200 million units since its induction in 2003.

But, let’s talk about its nutrition. A grande (16 oz.) with reduced-fat milk will set you back a 380 calories withwhopping 50 grams of sugar! Talk about a coffee/sugar buzz! Not to mention all the artificial flavors that are in the pumpkin syrup.

There has to be a better way.

One of my greatest passions is making the healthy lifestyle taste good. Who wants to spend the rest of their life with boiled chicken and steamed broccoli?! Yuck! I love taking “unhealthy” recipes and converting them to something we can feel good (or relatively good ) about including in our diets. If we want to practice healthy eating for a lifetime, we might as well ENJOY it.

So, after much tinkering, I’ve put together this healthier version of the Starbucks Pumpkin Latte. From my kitchen to yours, I hope you enjoy every last sip!

Directions

If you don’t have an espresso maker and like lattes, I highly recommend investing in this machine. It’s inexpensive and think about it this way… You’ll recoup your costs with just 20 visits to Starbucks. I bought one and use the milk steamer regularly for Griffin.

If you aren’t interested in purchasing one, you can still make this drink. Just concentrate your regular cup of Joe to 4 ounces of liquid. This will create a similar intensity of an espresso shot.

Once you have your coffee ready, put in mixing glass and add your pumpkin, spices, vanilla extract, and maple syrup. Use an immersion blender (another awesome investment) to whip together. If you don’t have one, use a blender.

As an FYI, we played with the pumpkin and spice/vanilla extract ratios and while 1/8 tsp of the latter seems skimpy, we found it was just right. By adding more, you overwhelm the pumpkin flavor.

Meanwhile, add your stevia to your 1 cup of milk and heat with your espresso maker. I like mine nice and frothy but do to your liking. If you don’t have a machine, you can put milk in a saucepan over a medium flame. Once the milk is simmering, remove and put in blender. Stir on high to create a nice foamy milk. Pour into a vessel and gently pound on the counter a few times. Let it sit for a minute and then use a spoon to separate the liquid from the foam of your milk. This will help you achieve the nice frothy top of a latte beverage.

Pour into mug of choice and dust the top with a pinch of coconut sugar.

Enjoy immediately!

Enjoy this post? It would mean so much to me if you shared it.

Get my newsletter and a free guide!

About Genevieve

After battling weight, digestive, and immune system issues for years, I know firsthand the harmful effects of conventional life. Through a long road of detox, I discovered the healing power of natural living. This transformation spread into every area of my life - physical, emotional & spiritual. Now I'm on a mission to help other mamas live happier, healthier lives.

Please note: Many links on this site, especially those to Amazon, are affiliate links. Should you click on these links and purchase something, the price is no different for you and I earn a small commission. Thanks for supporting Mama Natural!

Disclaimer: The statements made here have not been approved by the Food and Drug
Administration. These statements are not intended to diagnose, treat or cure or prevent any disease. This notice is required by the Federal Food, Drug and Cosmetic Act.

119 Comments

AdrienneOctober 25 at 7:23 pm

I just made this a little simpler and it was so good! I put all the ingredients in a blender and then strained into a coffee cup with a fine mesh strainer. I also put it over ice and it was very thick, frothy and flavorful. I even used instant coffee instead of espresso or brewed coffee. I also used kefir instead of milk cause that’s all i had on hand. Next time I will try it blended with ice and make it a frappuccino! Thank you!

I just made this, and I did take the extra step of straining the coffee/pumpkin/spice mixture. I am kind of one of those “texture sensitive” folks, so I was afraid of lumps. I believe when you pour the hot espresso over the spices, you get maximum flavor out of them anyway, so straining is not going to detract from the flavor. I used 100% real maple syrup as I am pre-diabetic and trying to avoid unnatural sugars. I used a handheld milk frother which gave lots of frothy foam for topping using a regualr saucepan to heat the milk. The drink is delicious, I think I may cut down on the spices just slightly, but that is a totally individual choice. Thanks for taking the time to post this, I will be enjoying these throught the Fall! FYI, I think this has a slight resemblance to Chai tea in an unexpected way!

Sorry if this has already been asked and answered. I was wondering if anyone has tried to make a big batch of the blended pumpkin, spice, vanilla, and syrup mixture and stored in fridge in a squirt bottle. If I could just add this to my normal morning latte, it would be so fast and simple! Surely it would last for a week in the fridge for a week. And I could shake it up before using. TIA!

can you list the nutritional facts please? AKA carbs! I’m normally stay away from starbucks pumpkin spice lattes anyway because the carbs in them are 65+… its insane!!! if this drink is under 7 net carbs ill be in to try it! Thanks in advance!

Angie, unfortunately 1Tbsp maple syrup alone probably has roughly twice that amount of net carbs. Mamanatural says in the article that it’s 22g sugar. This is not a low-carb drink. Not nearly as absurd as Starbucks’ version, but by no means low carb.

You should stop misrepresenting this as a Pumpkin “SPICE” latte replacement. This is a PUMPKIN LATTE. A “PUMPKIN SPICE” latte is not supposed to have pumpkin just the spices used in pumpkin pie/tarts/etc…

Thank you so much for sharing this recipe!! I have passed it to many people (acknowledging you as the creator of this awesome recipe). I love the idea of Thieves oil in it too. I am going to try that as well! Thank you again!!!

I just made this after seeing the recipe yesterday. I’m newly gluten, dairy and soy free for medical reasons, so this was a perfect alternative to my Starbucks fave. (which I can no longer enjoy) I used coconut milk. This was so perfect!! It’s made my new way of eating a little more enjoyable!! Thank you!!! <3

I noticed you like to use stevia. You should make a video on your reasoning and research you have gathered about it. Not trying to start a debate, I’d just really like to hear what you have to say about it!

Stevia is an all natural sweetener that comes from the leaf of a plant. It is one of the only sweeteners that does not disturb blood sugar, so it is excellent for pre-diabetics & diabetics. You can also find liquid stevia that has been infused with natural flavors like vanilla. Some brands of stevia tastes better than others, as it can have a earthy-bitter taste depending on how it is processed. One of my favorite brands is NuStevia. It is a white stevia that is processed in such a way that it greatly decreases the bitterness. I think it has the closest to sugar taste of any of the brands I have tried.

Yesterday I went to starbucks to have one Pumpkin spice latte. It was really good but also really sweet. So at home I was happy I found your recipe and since it is real autumn weather, cold, rainy, and I just baked a cake I gave it a try!
WOW that was good and better then starbucks. All the spices….. delicious !!!

Thank you thank you thank you! Tried this today and loved it! I am dairy free so I love having the option to make my own at home with coconut milk and no hidden dairy ingredients. It was amazing! Much better than the last attempt at making my own PSL. The kids had a pumpkin spice steamer and they enjoyed that too. My fall is looking much brighter now… It’s the little things!

I am so going to have to try this! Never had a PSL, but I will have an opportunity to next weekend. But, I am dairy intolerant and really shouldn’t have one to begin with. So this is a great way to try one, and not have to deal with my yucky post-dairy sickness! Thanks! (Well, if I use coconut milk.:))

The coffee-less version sounds delicious. I love warm, spicy pumpkin drinks (made even better with my favorite sweetener, maple syrup) in fall. We don’t officially get “fall” weather in the southwest until November but fall tastes always help me feel like the seasons are changing.

I am so excited to see this recipe! For the first time last week, I bought a PSL from Starbucks. The first sip was ok, but then it got worse and worse. So much so, that I ended up forcing myself to drink it because I felt guilty that I had spent almost $4 on it!! And about halfway through I felt a headache coming on. Needless to say, I won’t be buying another one. But I am so excited to try this recipe!!! Thank you for posting this! I have shared it with some friends on FaceBook!

I had actually been bobbling the concept of making a home made pumpkin spice latte in my mind, recently. This looks and sounds great! I’m not a huge sweet fan, so I think I could cut back on some of the maple syrup and be fine

I just made this latte and it is sooooo good! It has a fresh natural taste, much better than Starbucks. I will definitely be making these through out the Fall season and beyond I’m sure! Thank you for sharing this incredible recipe!

Wow this looks delicious! I have never tried a pumpkin latte before, but my son who is 13 has had it several times and it is his favorite. He has asked me to get one before, but I didn’t and was kind of scared if it was a waste of money if I didn’t like it. But your recipe has inspired me! I am on a new diet, and will need to use almond milk instead of fresh milk that I love love love. I have never been a big coffee drinker, just once in a while. But I have started drinking bullet proof coffee this week as part of my effort to loose weight. I love it. Basically blend a cup of hot coffee with a spoonful of unsalted butter and a spoonfull of coconut oil and add stevia to taste. Blend until frothy. I know it sounds gross, but it is delicious! It looks and tastes like a Starbucks cappacino. Today, I played around with it even more and added vanilla extract and cocoa powder too. YUM! So you have inspired me to try adding pumpkin and spices too, but I’ll still keep it as “bullet proof” as I can. I will still ad the butter and coconut oil and leave out the maple syrup. The point in bullet proof coffee is to give the body fat for fuel while still keeping in a state of ketosis you acheived from “fasting” during the night. It gives you a clear mind from the caffene of the coffee and feeding the brain from healthy fats while avoiding the crash from high carbs. Right now, I am starting the day with this, then later eating a breakfast of protien, healthy fats, nonstarchy vegetables, and low carb fruits. Hope this information can bless someone. Thanks for sharing your recipe and for inspiring us to eat healthy!

My husband and I started drinking bulletproof coffee a couple weeks ago too. Love it! We use MCT oil, rather than coconut oil. Best to use grass-fed butter too if you can get it. Isn’t it good! Who’da thought??? I also add a little coconut milk to mine to make it a bit creamier. I haven’t tried cocoa or vanilla yet. For anyone who’s interested in learning more, google ‘dave asprey’ or the ‘bulletproof exec’.

Is there any way you make the pumpkin part ahead of time? I have a espresso machine and make lattes all the time. But don’t know if I’d want to spend all extra time and dirty dishes blending the spices, pumpkin extra every time.

We have an espresso machine so we make individual drinks. But I am too lazy to dirty all those dishes, so i just mix espresso, cream, pumpkin, spices and vanilla with a spoon in my cup and it tastes good (probably not as good though, but it gets the job done!) I don’t even add sweetener (Type 1 diabetic and stevia tastes too funky to me) and it still tastes good.

How would this come out if it was made without the coffee? I don’t drink coffee and I usually get my lattes made without it. Would you substitute something for the coffee or just leave it out entirely and make the rest according to the directions? Thanks!!

I get a great Chai latte made without coffee. In fact, it’s the only latte I’ve found that’s usually made without coffee . . . it’s the only latte I’ll drink. Guess I’ll have to experiment a little then . . .

I would love to do this for my husband but where do I get pumpkin puree??
Thanks so much. I love your blog and how informative it is, as well as being so helpful to someone new to trying to live and eat better.

[…] 3. Pumpkin Spice Latte: Now with REAL pumpkin, this pumpkin spice latte recipe is made with pumpkin puree and spices. And instead of high fructose corn syrup or refined sugar, you can use REAL honey or sucanat! Or try Mama Natural’s homemade pumpkin spice latte. […]

[…] 3. Pumpkin Spice Latte: Now with REAL pumpkin, this pumpkin spice latte recipe is made with pumpkin puree and spices. And instead of high fructose corn syrup or refined sugar, you can use REAL honey or sucanat! Or try Mama Natural’s homemade pumpkin spice latte. […]

[…] corn syrup or refined sugar, you can use REAL honey or sucanat! Or try Mama Natural’s homemade pumpkin spice latte. And 100 Days of Real Food has a few quick and easy alternative recipes for either a pumpkin […]

[…] over for homemade pumpkin spice lattes. I came across this amazing-sounding recipe (check it out here, from Mama Natural) and the girls said they wanted to try it. So we spent an hour and a half making […]

[…] getting off caffeine? Check out this post.) Decaf is fine every once in a while in a latte (love my Pumpkin Spice Latte), but it’s not a daily drink for me. Yet I still love the idea of a warm, creamy, bitter, […]

[…] This tasty little beverage has been a lovely gift throughout the later half of my pregnancy. The warm milk… the sweet spices… the pumpkin flavor… and so much better than the Starbucks version. Since I’m sensitive to caffeine, I use a naturally decaffeinated coffee like this one for my lattes. […]

[…] *Pumpkin Spice Latte (Mama Natural)(Suggest using milk alternative or skim milk). If you love Starbuck’s version, think about opting for this instead, which is made only with wholesome, all natural ingredients. […]

[…] cinnamon, ginger, clove, cardamom) -1/8 teaspoon of vanilla extract I modified this recipe from Mamanatural and I am way excited for some pumpkin spice at a third of the caloric value. I get to enjoy a […]

[…] coleslaw, and pumpkin muffins from my Against All Grain cookbook. Paleo Pumpkin Spice Latte from Mama Natural. And grilled peaches that I made up all by myself. Love new recipes and trying to hold on to […]